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Helpful Hints on Avoiding Back Pain

Gardening is upon us and spring is a perfect time to get out in the sun, eat healthy foods, and avoid the stresses of life. Let’s talk about the importance of those sun rays, avoiding inflammation in daily life, and also some helpful hints on avoiding back pain when you head to the garden!

With many dermatologists noting the damaging effects of excessive sun, it is important to smartly weigh the benefits of those sunrays. An of sun exposure is known to have a negative effect on our physical and mental functions. Further importance of sun exposure is found in recent findings which suggests Vitamin D:

• Maintains blood calcium levels à which helps aid the nervous system

• Lower the risk of osteoporosis à by increasing calcium levels in bones

• Greater sun exposure reduces cancer risk

• Relieves symptoms of depression

Remember, it is recommended to wear that SPF 15 (or higher) sunscreen if you will be out in the garden! Also, look for the UVA/UVB protectors, which shield from dreaded “sun aging” and skin cancers.

Let’s move to another topic surrounding your springtime gardening work, inflammation and stress! Inflammation is our body’s quick response mechanism to bring healing and immune support to infection or injury. Exemplified as local redness, swelling, heat, and pain, it can greatly affect your movement while gardening. A few ways to avoid inflammation is guided by adding to or changing a few areas of your diet and lifestyle. According to Dr. Weil’s Inflammatory Diet, you should aim for:

• A variety of organic produce and organic poultry, meat, dairy, and eggs

• Including avocados, nuts, and healthy oils (like Olive Oil)

• Minimizing processed food and fast food, especially high fructose corn syrup (which also causes weight gain!)

• Eating fresh food, especially colorful fruits and vegetables

These foods are helpful in reducing chemical stress on the body, nourishing your body with vitamins and minerals, and cleaning out the inflammatory-causing toxins within. Simply by following a fresher way of life, you will mitigate many harmful sicknesses and diseases, as well as the pain of inflammation.

Lastly, one important aspect of maintaining muscle and joint health during spring gardening is found in posture! The key to avoiding strained muscles from gardening is to keep a long and straight spine while bending, grabbing, and pulling those weeds. This helps avoid the strain and aches that a hunched muscle-tightening position will often cause. In addition to the maneuverability of a long spine, be sure to give yourself proper support to take pressure off the weight-bearing upper body – (this can be done by propping a forearm on the thigh if standing, or by propping a hand on the ground if sitting). If you’re looking for non-back-breaking-postures, try out these:

• Sit on a 5 gal. bucket while you grab those weeds in your garden.

• If standing: bed at the waste, keep a wide stance, and brace one arm against a thigh.

• If on all-fours: be sure to keep a long spine and relax if muscles get tense

• If sitting: bend each leg, putting one in front of the other, and your sitting bones are equally touching the ground. This position keeps your pelvis and spine upright.

With all of these suggestions regarding Vitamin D, anti-inflammatory diets, and safer gardening techniques, it is important to emphasize hydration as a final aspect to your springtime gardening life. Drink anywhere from 60-80 ounces per day (2-3 Nalgene bottles), and get started on washing out your toxins and metabolic waste out of your system.

Now get out there and garden with gusto!

If you have any questions, please feel free to email Kevin Rindal, Seattle Chiropractor at DrRindal@InHealthSeattle.com.